After a long march or several days under a lot of weight the spine can compress and other tissues deform a little under this unnatural movement. Hang yourself on a branch, a pipe or other and place your hands far from each other so your arms form an angle over ninety degrees. Keep your head in line with your body and press your arms to each other as you inhale and relax on the exhale. Be aware of your hips and let them relax and unwind using this drill. Next place your hands one over the other or close and if you feel tired one facing the other and use the shoulders to turn the body and head left and right with your breath. This will unwound your shoulders but remember not to be a noodle and keep the shoulders in their sockets. Next using a shoulder wide hold inhale and bring the head and legs forward and exhale and let them swing back and again a few times. Let the body align itself and you will feel much better and perhaps a bit taller afterward.
This is also good for wrists that have been twisted but not sprained.